WOD

Home / WOD
WOD 3.12

WOD 3.12

WOD
DELOAD WEEK  Monday Back squat 5 x 3 - 33X1 tempo 2 rounds / 40s on 20s off: 1. biking 2. walking lunges 3. wall sit 4. skiing 5. DB push press 6. push up plank 7. rowing 8. KBS 9. farmers carry Tuesday HSPU skill / progressions 20mins 20 mins for quality: 15 KB deadlift 10 T2B 15 goblet squat :30s HS hold 10 pull ups 15 back extension 10 hollow rocks Wednesday Tuntematon Sotilas / Unknown Shoulder (WOD 7:00, 10:00, 16:00, 17:00) Thursday - No coached classes - Open gym with keycard 6-22 Friday 3-position clean with light to moderate loads / 20 mins 5 rounds for quality: 5 squat clean (athletes choose loads) 5 thruster 5 pull ups 5 push ups (add banded or weight if feeling…
Read More
WOD 26.11

WOD 26.11

WOD
Monday Back squat 6-4-2 6-4-2 as heavy as form allows KB crossbody lunges 2 x 20 Metcon: 21-15-9 Wall ball DB snatch Tuesday a) HSPU 5 sets / progressions b) alternating floor press 3 x 20 c) single arm DB press 3 x 10/10 Metcon: EMOM 15 1: 10 deadlift 100/70 2 :30-:40s wall sit 3: 30-50 DU Wednesday Press 3-3-3-3-3 Push press 3-3-3-3-3 as heavy as form allows Metcon: 5 rounds for time with increasing effort per round 15 KBS 24/16 15 burpees rest 1:00 compare to 22.10.2018 Olympic: snatch Thursday WOD (S): For time / 2 persons team 100 clean&jerk 40/30 100 pull ups 200 wall balls 100 HSPU (push ups) 100 power snatch 40/30 Friday 20 mins to heaviest possible in complex: 1 squat clean + 1…
Read More
WOD 19.11

WOD 19.11

WOD
Huom! Pikkujoulut / 5 -vuotisjuhlat lauantaina klo 18:00. Lauantaille ei ohjattuja tunteja ja omatoimitreenaajat jumpat pakettiin viimeistään puoliltapäivin kun aloitamme juhlien valmistelun ja siivouksen.       Monday Back squat 6-4-2 6-4-2 KB OH walking lunges 3 x 20 Metcon: AMRAP 7 3 C2B 3 thrusters 40/30 6+6, 9+9... Tuesday a) HSPU 5 sets x amount b) Alternating DB floor press 3 x 20 c) Single arm press 3 x 10/10 Metcon: EMOM 12 1: kipping HSPU one UB set 2: 30-50 DU 3: 10 deadlift 90/60 Wednesday Press 3-3-3-3-3 Push press 3-3-3-3-3 Metcon: 10 rounds for time 8 wall ball 6 KBS 24/16 4 push ups 2 strict pull ups Time cap: 12 min Olympic: Snatch Thursday WOD (S): "GHOST" 6 rounds for total reps: 1:00 ME calories on…
Read More
WOD 12.11

WOD 12.11

WOD
Monday Back squat 6-4-2 6-4-2 KB front rack walking lunges 2 x 20 Metcon: EMOM 4 7 thrusters 40/30 + ME burpees over bar (for remaining time) rest 1:00 EMOM 4 7 burpee over bar + ME hang power clean 40/30 (for remaining time) Tuesday HSPU 5 sets x amount Alternating DB floor press 3 x 20 Weighted push ups 3 x 8-12 Metcon: AMRAP 12 12 KBS 24/16 12 pull ups 12 wall balls Wednesday Press 5-5-5 Push press 5-5-5 Metcon: EMOM 14 1: 10 deadlift 80/55 2: 30-50 DU Olympic: Snatch + OHS Thursday WOD (S): "Barbell Marathon" For time 60 thrusters 40/30 rest 5:00 50 front squat 50/35 rest 4:00 40 hang power clean 40/30 rest 3:00 30 front squat 50/35 rest 2:00 20 push press 40/30 rest…
Read More
WOD 5.11

WOD 5.11

WOD
Monday Back squat 6-4-2 6-4-2 Walking lunges 2 x 20 Metcon: AMRAP 7 10 alternating DB snatch 10 DB OH lunge (5/5) 10 wall ball Tuesday sHSPU 5 sets x amount of reps (pick suitable for you) Ring dip/box dip 3 x 6-10 Weighted push ups 3 x 8-12 Metcon: Max reps of unbroken T2B Same amount of burpees Repeat couplet until you reach 60 T2B. Wednesday Press 5-5-5 Push press 5-5-5 Metcon: 10! narrow grip floor press strict pull ups Olympic: snatch Thursday WOD (S): E3MOM for 30 mins 10 DB hang clean&jerk 20 KBS 24/16 30 DU Friday Clean complex: 2 squat clean from floor + 2 squat clean from hang 20 mins climbing weights Metcon: 15-12-9-6 thrusters 50/35 T2B Saturday Team WOD 11:00.
Read More
WOD 29.10

WOD 29.10

WOD
DELOAD WEEK Monday Back squat 4 x 6 @ 32x1 tempo 20 mins for quality: 5+5 half kneeling DB press 8+8 DB frontrack split squat :30s wall sit :30s hollow body hold 8+8 DB muscle snatch 5+5 plank reach to DB ~rest 15s between movements Tuesday a) 4 x 60% of max reps pull ups b) 4 x 60% of max reps HSPU Or progressions 5 sets not for time: 10 T2B 15 russian KB swing 5 burpee 30s double unders Wednesday Push jerk 5 x 5 (2s pause in dip and catch) For 15 mins: 12 narrow grip floor press 9 hang power clean 6 push press 9 back squat 12 bent over row Same weight in all movements Olympic: Clean&Jerk Thursday WOD (S): E4MOM for 7 sets 12 deadlift…
Read More
WOD 22.10

WOD 22.10

WOD
Monday Back squat 9-7-3 9-7-3 Push to heaviest possible Front squat 2 x 10 (heavy) Metcon: For time 20 abmat sit ups 30 wall balls 20 abmat sit ups 30 DB/KB push press 20 abmat sit ups Tuesday Super set x 3 / rest 1min x sPull ups x sHSPU Suggested reps 5-8, add weight to pull ups or do C2B if too easy. Deficit for HSPU. Super set x 3 / rest 1min x barbell bent over row x ring dips / box dips Suggested reps 8-12. Add tempo if too easy. Metcon: 5 rounds for time with increasing effort per round 15 KBS 24/16 15 burpees rest 1:00 Wednesday Push jerk stamina 4x10 Metcon: On the minute for 15 mins 0-4: 5 S2OH + 5 T2B 5-9: 5…
Read More
WOD 15.10

WOD 15.10

WOD
            Monday Back squat 9-7-3 9-7-3 Front squat 2 x 10 (mod. - heavy) Metcon: EMOM 9 1: 20 jumping lunges 2: 15 wall ball 3: 10 T2B Tuesday Super set 1 ( x 3, rest 1 min) x sHSPU x sPull up Suggested rep amounts: 5-8. Add deficit for HSPU and do C2B or weighted pull ups if too easy. Super set 2 ( x 3, rest 1 min) x ring / paralette push ups x barbell bent over row Suggested rep amounts: 8-12. Add tempo if too easy. Metcon: 3 rounds with increasing effort per round 30 KBS 24/16 20 steps KB frontrack lunges 10 burpees rest 1:00 Wednesday Push jerk stamina 4 x 10 Metcon: Every 3 min x 5 10 deadlifts…
Read More
WOD 8.10

WOD 8.10

WOD
Monday Back squat 9-7-3-9-7-3 (athletes choose loads, beat last weeks weights) Front squat 2 x 10 (moderate) Metcon: 21-15-9 Frontrack lunges 40/30 Burpees over bar Tuesday a) 3 x superset sPull ups sHSPU rest 1:00 b) 3 x superset bent over barbell row push ups (weighted) (pick suitable weights / reps) Metcon: 3 rounds with increasing effort per round 30 wall ball 20 DB/KB snatch 10 pull ups rest 1:00 Record split times, last round should be fastest. Wednesday Push jerk stamina 4 x 10 Metcon: 4 rounds for time 400m run 20 single arm DB/KB push press 10 T2B Olympic: Clean Thursday WOD (S): For time 100 double unders 50 OH barbell lunges 20/15 50 thrusters 50 burpees 50 push press 50 OH barbell lunges 100 double unders Friday…
Read More
WOD 1.10

WOD 1.10

WOD
  Monday Back squat 2 rounds 9 x 7 x 3 x Athletes choose loadings Front squat 2 x 10 (light-moderate) Metcon: AMRAP 7 20 thruster 40/30 20 abmat sit ups 20 frontrack lunges 40/30 20 KBS 24/16 Tuesday AMRAP 8 80 wall balls max reps kipping pull ups rest 2:00 AMRAP 8 100 DU max reps kipping HSPU rest 2:00 AMRAP 8 60 burpees max reps T2B Wednesday Push jerk stamina 4 x 10 Metcon: 5 rounds for time 16 hang power clean 40/30 8 S2OH 16 KB front rack lunges (8+8 per/leg) 8 push ups Olympic: Clean Thursday WOD (S): 10 rounds for time 200m run 10 air squats 5 burpees rest 5:00 For time: x amount of UB hang power clean 50/35 x amount of UB T2B…
Read More